If you’ve booked your summer holiday but forgotten to pack on some lean, hard muscle until now, fear not: our last-minute summer body plan will build muscle mass across your chest, shoulders and arms, while stripping fat from your belly, so you can hit the sand with a...

The Best Biceps Workouts

So it’s bigger biceps you’re after, eh? There are plenty of fine biceps exercises to try the next time you’re in the gym, but if you’re serious it’s worth adopting a more structured approach. Here we’ve taken two of our favourite biceps workouts and put them together in...
If you have ever made the mistaken assumption that resistance bands can’t really stress the muscles in the same way weights can, this workout should be a real eye-opener. Three rounds of this circuit will leave your arms and shoulders in tatters. This upper-body resistance band workout, designed by...
Photography: Glen Burrows On some level, it’s the same in every sport: to survive at the top, you can’t afford to make mistakes. Tennis players live or die by their unforced error ratios; the best baseball players don’t so much swing for the fences as refuse to strike out. The...
Bodyweight exercises are great, but once you’ve been hitting the gym for a while you realise there are a few moves that keep cropping up. For good reason, obviously – press-ups, lunges, burpees, unweighted squats and planks do you all manner of good – but sometimes we can’t...
Part of the appeal of CrossFit is the camaraderie that’s forged in the furnace of doing a brutally hard workout together. You may not get that from a unaccompanied run-through of a CrossFit WOD (workout of the day) – but the good news is you will still get...
High-intensity interval training (HIIT) might be all the rage in fitness circles nowadays, but Swedish runners have been practising a form of HIIT ever since the ’30s, when the Fartlek system of running was developed. Fartlek means “speed-play” in Swedish, and once you get over any amusement at...
To make big changes to your body, you need to make a big effort and give it everything you’ve got. This four-week training plan is designed to help you train smarter so every minute spent in the gym is building lean muscle mass and torching excess body fat....
Barbell complexes – workouts where you do multiple moves back to back without putting the bar down – seem simple enough. After all, the weight isn’t heavy – it’s perfectly acceptable to do one with an unweighted Olympic bar. And the rep count isn’t too high. In the...
With new rules making formula one cars faster and heavier, teams have been upgrading their most crucial components: the drivers. At McLaren’s HQ, these changes are inspiring training innovations that promise to fast-track strength and endurance gains for F1 drivers and fitness fans alike The glass and steel buildings,...